21 Mar Paul Oneid – Week 2 Bench

My first trip to the Arnold as a pro was less than stellar. I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage. Sometimes you just need to step out of the backyard. For now, I am heading into a long off-season and will continue to work with Byrd and Tucker. I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.

2×5 moderate, 3×5 light, 4×2 2 board. Pre-exhaust is quite the interesting beast! #bench #benchpress #poundsareforpeasants #powerlifter #powerlifting #rawpowerlifting #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Mar 21, 2017 at 3:57pm PDT

This was my first session using pre-exhaust for the bench press.  Let me tell you, it was very different.  Strength was fine, but I definitely gassed out quickly on my sets.  Just like the squat, this made me focus much harder on my positions and setting up perfectly.  I was a bit sloppy on the moderate work, due to figuring out my fatigue, but I dialed it in really well on the lighter work and the boards.  I am going to be sticking with the max width grip.  I actually really like it when pausing.  It feels very strong… I use the term “strong” in the relative sense, because my bench is garbage LOL.

This was also my first session in years without intra-workout carbs.  I am not sure how I feel about it, but I know Tucker has a plan and I am going to do exactly as I am told.  Bodyweight was down to 239lbs when I weighed in on Saturday.  We will see how the dietary changes this week affect me in the coming days.

Bench

*RPE on the bench work was 6, closer to a 7 or 8 on the moderate work.  I will be adjusting the weights to accommodate the pre-exhaust.  I am still learning how my body will fair with it.

1. Cable Flies – 3×20 with hold each rep
2. DB press – 3×15, slow tempo
3. Bench – 145x5x2sets, 130x5x3sets,
4. 2 Board – 155x2x4sets
5. Incline DB press – 3×10
6. Pressdowns – 100reps
7. Low trap activations – 3sets

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30
• Side lying clams – x20ea
• Lateral leg raise – x20ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• Big 2 (bird dog/ mcgill situps)
• TKE Iso-hold – 10x5s
• On upper days
  • Band dislocations – 2×20
  • Band Pull aparts – 2×20
  • Mace Swings – lots
  • Pushups with scap protraction – 2×15
  • T-Spine mobilization – 2×5 holds
• On Lower Days
  • Single leg RDL – 2x15ea
  • Hip Airplanes – 2x15ea
  • Bulgarian Split Squat – 2x15ea
  • Goblet Squat – 2×15

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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